Food

Much tastier and healthier than heavily battered fish tacos, brining fish in beer impregnates it with flavour and makes the flesh tender. If you’re concerned about sodium intake, you can cook it in a skillet. If time permits, make the salsa a day in advance to allow the flavours to meld.

1 lb (450 g) catfish filets
3 cups (750 mL) lager or pilsner beer
2 Tbsp (30 mL) kosher or sea salt
2 Tbsp (30 mL) natural cane sugar, divided
2 cups (500 mL) strawberries, sliced
1 small red bell pepper, diced
1 jalapeno pepper, seeded and diced
2 green onions, green and white parts, sliced
1/3 cup (80 mL) cilantro, chopped
1 Tbsp (15 mL) honey
1 Tbsp (15 mL) lime juice
1/2 tsp (2 mL) lime zest
1 garlic clove, minced
Salt to taste
1 Tbsp (15 mL) butter
1 large sweet onion, thinly sliced
1 tsp (5 mL) balsamic vinegar
1/2 tsp (2 mL) smoked paprika (optional)
8 corn tortillas

Also called Omelette Soufflé, this is a mostly forgotten dish, halfway between an omelette and a soufflé. It can be served sweet or savoury depending on the garnish you use-—either fresh fruit and jam or a savoury sauce.

4 large free-range eggs, yolks and whites separated
1/2 tsp (2 mL) freshly grated lemon zest
1 Tbsp (15 mL) unsalted butter

Preheat oven to 375 F (190 C).

This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed!

This versatile salad is hearty enough to be eaten as a meal. It can be best described as a vegetable salad with eggs and tuna. Its French name, Salade Niçoise, comes from the kind of olives used—niçoise, from the South of France.

This simple dish can be a good way to introduce kids to cooking.

4 large potatoes, baked
1/2 tsp (2 mL) salt and 1/8 tsp (0.5 mL) pepper, divided into two parts
4 large free-range eggs
1/2 Tbsp (7 mL) extra-virgin olive oil
1/4 cup (60 mL) onions, finely chopped
1 Tbsp (15 mL) chives, finely chopped
1/4 cup (60 mL) light sour cream (optional)
Preheat oven to 400 F (200 C).

This is a quick, easy, and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time.

1 Tbsp (15 mL) extra-virgin olive oil
1/2 cup (125 mL) onions, diced
1 1/2 cups (350 mL) mixed diced vegetables such as mushrooms, zucchinis, bell peppers, eggplant, broccoli, cauliflower, and tomatoes
6 large free-range eggs
1/2 cup (125 mL) cheddar cheese, shredded
Salt and pepper to taste

Preheat oven to 350 F (180 C).

This pesto is packed full of flavour. You can substitute mussels or cooked chicken for the clams.

Colourful, delicious, and chock full of vitamin A, this recipe will be a hit with the whole family.

Israeli couscous or pearl couscous is a larger, pea-sized version of the North African favourite. Regular whole wheat couscous may be substituted. Salad can be stored in the refrigerator, ready for a quick lunch, for up to four days.

3 Tbsp (45 mL) extra-virgin olive oil, divided
1 small onion, finely diced
2 garlic cloves, minced
1/2 tsp (2 mL) salt
1 bay leaf
1 1/4 cups (310 mL) whole wheat Israeli couscous
2 1/2 cups (625 mL) homemade or low-sodium vegetable stock
1 red pepper, chopped
1 cup (250 mL) cherry tomatoes, quartered
1/2 cucumber, chopped
1 cup (250 mL) cooked chickpeas
1 Tbsp (15 mL) fresh oregano, chopped
3 Tbsp (45 mL) fresh parsley, chopped
1/3 cup (80 mL) feta cheese, crumbled
1/4 cup (60 mL) kalamata olives, chopped
3 green onions, sliced
1 lemon

Fennel adds a lovely earthy flavour to this dish. It is also a good source of calcium, potassium, and vitamin C.

A bowlful of these noodles is a real meal in itself.

2 Tbsp (30 mL) organic sesame oil
3 Tbsp (45 mL) organic vegetable oil
3 Tbsp (45 mL) low-sodium soy sauce or tamari
2 Tbsp (30 mL) red wine vinegar
2 Tbsp (30 mL) honey
1 to 2 red Thai chilies, finely chopped
2 tsp (10 mL) fresh ginger, grated
1 garlic clove, minced
1 large eggplant, cut into 1/2 in (1 cm) dice
1/2 lb (225 g) soba noodles, cooked according to package directions
1 cup (250 mL) snow peas, trimmed and thinly sliced
1 cup (250 mL) frozen, shelled edamame beans, thawed
1 cup (250 mL) bean sprouts
4 green onions, trimmed and finely sliced

Preheat oven to 425 F (220 C).

Zucchini noodles add a fresh twist to this pasta dish. Zucchini is a good source of vitamins and minerals, including vitamin C, folate, magnesium, and potassium.

A piece of dark chocolate a day may keep heart disease at bay. German researchers found that people who ate an average of 7.5 g of dark chocolate daily had lower blood pressure and an 11 percent reduced risk of developing heart disease than those who ate 1.7 g of chocolate. The abundance of disease-fighting flavonols found in cocoa is thought to be behind this heart-healthy effect.

Beans are an excellent source of cholesterol-lowering soluble fibre and folate, a nutrient thought to reduce homocysteine levels in the blood. Homocysteine is an amino acid that, at high levels, is associated with an increased risk of heart disease and stroke.

Low in calories and high in dietary fibre, apples make a filling afternoon snack. Researchers found that when eaten regularly, flavonoid-rich foods such as apples decreased the risk of both cardiovascular and coronary heart disease in postmenopausal women.

A frozen banana is a yummy, heart-healthy alternative to ice cream. One banana contains 23 percent of the recommended daily value of potassium, an electrolyte essential for heart function. Studies have linked diets high in potassium to a decreased risk of both high blood pressure and stroke.

For this recipe, it’s best to use the coconut milk that is available in Tetra Paks or cartons in the refrigerator section of most grocers. Extra cooked black rice can be stored in the refrigerator for up to five days.

When cooking grains such as millet, try simmering them in different liquids such as apple cider for a variety of flavour twists.

You can also use quinoa, kamut, or wheat flakes for this porridge. Reheat leftovers in a saucepan with a small amount of additional water or milk.

This rustic cereal is packed with fibre to prevent mid-morning cravings and heart-healthy fats from flax and hazelnuts. Reheat leftovers in a small saucepan with some additional water or milk.

Red (or black) quinoa has a firmer texture than its beige counterpart, making it a better choice for this cereal. With tropical flair that provides a healthy balance of carbohydrate, protein, and fat, this recipe will get your day started right. You can also try it topped with diced mango. Extra cooked quinoa can be stored in the refrigerator for up to five days.

Dip your spoon into this hot bowl of antioxidants, healthy fats, and fantastic fibre.

This is a wonderfully versatile spice blend to have on hand when you’re looking to add an exotic touch to your next meal. Sweet, savoury, and spicy all at once, it means “head of the shop,” implying that it is a store’s best spice blend.

This dip delivers a treat for the senses. It’s both creamy and crunchy, with show-stopping colour. Don’t throw away the beet greens—they contain a larger amount of nutrients than the beetroot.